Top 99 Whole Foods by Approximate Oxalate Content
(From Highest to Lowest, mg Oxalate per 100 g)
Spinach, cooked
~750 mg/100 g
Raw spinach is also high (~600 mg/100 g), but cooked spinach often shows higher measured values due to water loss and concentration.
Swiss Chard, cooked
~700 mg/100 g
Beet Greens, cooked
~600 mg/100 g
Lamb’s Quarters (leaves), raw
~550 mg/100 g
Purslane, raw
~500 mg/100 g
Radish Leaves, raw
~480 mg/100 g
Amaranth Leaves, cooked
~450 mg/100 g
Rhubarb Stalks, raw
~400 mg/100 g
(Rhubarb leaves are not typically consumed due to toxicity.)
Sorrel, raw
~300–400 mg/100 g
(Varies widely by variety.)
Cocoa Powder (unsweetened)
~300 mg/100 g
(Note: This can vary from ~200 mg up to 700 mg in some analyses.)
(Dark Chocolate would go here ~100–200 mg/100 g)
Chives, raw
~270 mg/100 g
Cassava (yuca), raw
~200 mg/100 g
(Proper processing/cooking can reduce total oxalates.)
Taro (cocoyam), raw
~180 mg/100 g
Okra, raw
~145 mg/100 g
(Cooked okra often measures lower, ~80–100 mg/100 g.)
Beets (root), raw
~110–130 mg/100 g
Poppy Seeds
~100–120 mg/100 g
Parsley, raw
~100 mg/100 g
Buckwheat Groats, raw
~80–90 mg/100 g
Almonds
~80–90 mg/100 g
(~120 mg per 1 oz / 28 g in some references.)
Quinoa, raw
~80–90 mg/100 g
Sweet Potato (with skin), raw
~80–85 mg/100 g
(A medium baked sweet potato can range ~100–140 mg, depending on size.)
Sesame Seeds
~60–80 mg/100 g
Peanuts
~50–80 mg/100 g
Black Tea (dry leaves)
~50–80 mg/100 g of dry leaves
(A single 8 oz brewed cup often yields ~15–30 mg, depending on strength.)
Hazelnuts
~45–50 mg/100 g
Potato (white), with skin, raw
~40–50 mg/100 g
(Baked potato with skin can be ~80 mg per medium potato.)
Wheat Bran
~40–50 mg/100 g
Cashews
~30–40 mg/100 g
Walnuts
~30 mg/100 g
Lentils, raw
~25–30 mg/100 g
Soybeans, raw
~24–30 mg/100 g
Pumpkin Seeds
~25 mg/100 g
Chickpeas (Garbanzo Beans), raw
~24–25 mg/100 g
Leeks, raw
~20–25 mg/100 g
Eggplant, raw
~19–20 mg/100 g
Carrots, raw
~15–20 mg/100 g
Blackberries, raw
~15 mg/100 g
Raspberries, raw
~15 mg/100 g
Strawberries, raw
~13 mg/100 g
Celery, raw
~10–12 mg/100 g
Oranges, raw
~10 mg/100 g
Grapes, raw
~10 mg/100 g
Plums, raw
~10 mg/100 g
Zucchini (Summer Squash), raw
~8–10 mg/100 g
Asparagus, raw
~8–10 mg/100 g
Cauliflower, raw
~8 mg/100 g
Green Bell Peppers, raw
~7–8 mg/100 g
Broccoli, raw
~6–8 mg/100 g
Cucumber, raw (with peel)
~5–7 mg/100 g
Green Beans, raw
~5 mg/100 g
Onions, raw
~5 mg/100 g
Mushrooms, raw (common button)
~4–5 mg/100 g
Lettuce, Romaine, raw
~4 mg/100 g
Cabbage, raw (green)
~3–4 mg/100 g
Watermelon, raw
~3 mg/100 g
Squash, Winter (e.g., Butternut), raw
~3 mg/100 g
Apple, raw
~2–3 mg/100 g
Tomato, raw
~2 mg/100 g
Banana, raw
~2 mg/100 g
Peach, raw
~2 mg/100 g
Kiwi, raw
~2 mg/100 g
Pear, raw
~2 mg/100 g
Pineapple, raw
~2 mg/100 g
Blueberries, raw
~2 mg/100 g
Mango, raw
~1–2 mg/100 g
Papaya, raw
~1–2 mg/100 g
Water Chestnuts, raw
~1–2 mg/100 g
Turnip (root), raw
~1 mg/100 g
Parsnip, raw
~1 mg/100 g
Radish (root), raw
~1 mg/100 g
Corn, Sweet, raw
~1 mg/100 g
Avocado, raw
<1 mg/100 g
Basil, fresh
<1 mg/100 g
Brussels Sprouts, raw
<1 mg/100 g
Cantaloupe, raw
<1 mg/100 g
Grapefruit, raw
<1 mg/100 g
Honeydew Melon, raw
<1 mg/100 g
Mushrooms, cooked
<1 mg/100 g
Cauliflower, cooked
<1 mg/100 g
Broccoli, cooked
<1 mg/100 g
Carrots, cooked
<1 mg/100 g
Peas, green, raw
<1 mg/100 g
Peas, green, cooked
<1 mg/100 g
Apple, cooked
<1 mg/100 g
Peach, cooked
<1 mg/100 g
Pear, cooked
<1 mg/100 g
Apricot, raw
<1 mg/100 g
Grapes, cooked
<1 mg/100 g
Raisins
<1 mg/100 g
(Some references list a bit higher, ~2 mg/100 g, still quite low compared to high-oxalate foods.)
Watercress, raw
<1 mg/100 g
Lettuce, Iceberg, raw
<1 mg/100 g
Mung Beans, raw
<1 mg/100 g
(Cooked mung beans may have trace amounts or slightly higher depending on processing.)
Lentils, cooked
<1 mg/100 g
(Raw lentils are higher, as listed above.)
White Rice, cooked
<1 mg/100 g
Brown Rice, cooked
<1 mg/100 g
Pasta (wheat), cooked
<1 mg/100 g
Chicken Breast, cooked
~0 mg/100 g
(Animal proteins are typically negligible in oxalates.)
Beef, cooked
~0 mg/100 g
Eggs, cooked
~0 mg/100 g